STRENGTH : For Quality!

- 5x5 Deadlifts @ 70%

- 30sec of T2B Between Sets

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 6 Pull Ups +(C2B)

- 8 DB Thrusters (50/35) +(65/45)

- 10 Box Jumps (24/20) +(30/24) s(35/25)

STRENGTH : Back Squats For Quality!

- 3x5 @ 70%

- 3x3 @ 78%

WOD : For Time!

- 400m RUN

- 60 Deadlifts (155/110) s(115/80) s+(135/95)

- 400m RUN

- 45 Hang Power Cleans (same)

- 400m RUN

- 30 S2OH (same)

SKILL : 10-MIN AMRAP (20s:10s:10s:20s)

- Double Unders

Partner WOD : For Time!

40-30-20-10 of T2B (while partner DBall Hold)

20-20-20-20 of Alt Arm Devil Press (partner HS Hold)

STRENGTH : For Quality!

- 25 Muscle Snatches ( Increasing )

Start at relatively heavy single

WOD : 3 Rounds For Time!

- 400m RUN

- 20 Box Jump Overs (20/24) +(30/24)

- 15 S2OH ( Increasing EACH Round )

- 10 Front Rack Lunges

S : (105/75) (125/90) (145/105)

Rx : (135/95) (155/110) (175/125)

Rx+ : (165/115) (185/130) (205/145)

WOD : For Time!

- 50 Calorie Row

- 50 WB Shots (20/14) s(14/10) +(30/20)

- 40 Pull Ups +(10 Bar MU)

- 40 Calorie Row

- 40 WB Shots (20/14) s(14/10) +(30/20)

- 30 Pull Ups +(9 Bar MU)

- 30 Calorie Row

- 30 WB Shots (20/14) s(14/10) +(30/20)

- 20 Pull Ups +(8 Bar MU)

- 20 Calorie Row

- 20 WB Shots (20/14) s(14/10) +(30/20)

- 10 Pull Ups +(7 Bar MU)

- 10 Calorie Row

- 10 WB Shots (20/14) s(14/10) +(30/20)